9 ways to combat depression without medication
Depression is not without reason considered one of the main troubles of our century: for scientific and technological progress, the acceleration of the pace of life and the availability of information flows, we have to pay with constant stress and weakening of the body's defenses. As a result, conditions characterized by increased anxiety, lack of interest in life, and spiritual and physical discomfort are widespread.
However, pharmacology does not stand still, and today there are a number of drugs that help get rid of the symptoms of depression. It may seem that the problem has been solved, but many drugs have very unpleasant side effects: they are addictive, sleep disturbances, lethargy, etc. In addition, depression, treated with medication, tends to return. That is why experienced doctors advise using non-drug methods of dealing with it in the initial stages of depression. There are many such ways. We will discuss the most common of them in this article.
Cognitive Behavioral Therapy
The essence of the method is that the patient, under the guidance of a specialist, learns to identify and analyze his own negative thoughts and emotions, to understand the reasons for their occurrence. This helps to reduce anxiety, find real solutions to life's problems. If the depression is mild, 10–20 consultations, as a rule, can completely get rid of it. In the future, the patient can practice the method independently, using the acquired skills.
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Physical exercise
Regular sports activities activate the body's defense system, help normalize appetite and sleep, and increase self-esteem. In addition, with moderate exercise, serotonin is produced, which is a natural remedy for depression. Outdoor walks, outdoor games, skiing and swimming are especially beneficial for the psyche.
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Massage
A relaxing massage stimulates the brain to release a special hormone called oxytocin. It creates a feeling of calmness and security, helps to cope with stressful situations easier.
Active massage, on the contrary, invigorates and tones the body. At the same time, a large amount of endorphin, the "hormone of joy", enters the bloodstream, which improves mood.
When treating depression, different types of massage can alternate; sessions are often combined with procedures such as stone therapy, aromatherapy.
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Yoga and meditation
These traditional relaxation systems are among the most powerful treatments for depression. Yoga is believed to help you focus, calm down and develop an optimistic outlook on life. In addition, scientists have found that by practicing certain yoga postures, you can reduce the concentration of the "stress hormone" (cortisol) in the blood.
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Acupuncture
The impact on biologically active points of the body with the help of massage or acupuncture relieves pain, calms and relaxes. In the treatment of depression, the effectiveness of this method is close to 80%. Recently, a more modern method of stimulating active points is increasingly used - with the help of a laser. In terms of its effect on the body, it is similar to acupuncture, but much less traumatic for the patient.
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Medicinal herbs
Many plants have a calming and relaxing effect - their infusions and decoctions are used as antidepressants. The most effective are St. John's wort, lemon balm, mint, hops, rose hips, licorice, hawthorn.
Such treatment has a number of contraindications, the main of which is the possibility of an allergic reaction. Therefore, it is desirable that the herbal remedies are prescribed by a doctor.
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Light therapy
With the onset of autumn, the number of people prone to bouts of depression increases. Patients complain of lethargy, drowsiness, feelings of melancholy and hopelessness. The reason is a lack of sunlight, which is necessary for the body to produce melatonin. A deficiency of this hormone leads to a bad mood and loss of motivation to be active.
These conditions can be successfully treated with light therapy. Several sessions of exposure to bright light are similar in strength to taking a course of an antidepressant: they normalize sleep patterns and restore the joy of life, without giving any side effects. The method has practically no contraindications and can be used to treat any type of depression (including seasonal depression).
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B vitamins
Vitamin B6 is involved in the synthesis of serotonin, and a deterioration in mood is directly related to its deficiency in the body. Scientists have also found that in the tissues of the body of people with a tendency to depression, there is a reduced amount of folic acid (vitamin B9) and vitamin B12.
All these substances can be obtained from food, including daily meat, cereals, fresh vegetables and fruits, and legumes in your diet. Pine nuts are the champion in the content of B vitamins: to get the daily requirement, it is enough to eat only 15-20 raw kernels every day.
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Amino acid tryptophan
The essential acid tryptophan is involved in the synthesis of serotonin and is a natural antidepressant. A deficiency of this substance in the body leads to sleep disturbances, irritability, headaches, and increased fatigue.
The largest amount of tryptophan is contained in fermented milk products (including cheese), soy, mushrooms, bananas, peanuts, dates, sesame seeds. In severe depression, the lack of amino acids must be replenished by taking dietary supplements (which should be advised by a specialist in order to avoid purchasing a substandard or fake product).
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It is clear that no one is immune from depression. However, you should not despair - this condition is successfully treated, and often it is non-drug methods that are better than drugs to reduce the intensity of unpleasant symptoms and even make it possible to completely defeat the disease.
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Maria Kulkes Medical journalist About the author
Education: First Moscow State Medical University named after I. M. Sechenov, specialty "General Medicine".
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